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  1. Sarasota Y Sharks Masters GOLD Workout 2/21/18

    by , February 20th, 2018 at 02:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:05] stroke
    4 x 50 1:00 [:50] desc 1-4

    Kick set
    2x
    3 x 50 1:20 [1:15] desc 1-3
    1 x 50 1:30 [1:15] fast

    USMS Winter Fitness Challenge
    30:00 [straight swim]

    Sprint set
    4x
    1 x 50 1:15 [1:05] 25blast/25easy
    1 x 50 1:15 [1:05] 25easy/25blast
    1 x 50 1:15 [1:05] easy
    1 x 50 1:15 [1:05] blast
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Warm down
    4 x 50 1:00
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 2/20/18

    by , February 19th, 2018 at 12:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 75 1:15
    4 x 75 1:30 IM/stroke
    4 x 50 1:00 desc 1-4

    Kick set
    8 x 50 1:15

    Stroke set
    3 x 25 :40 fly perfert stroke/drill
    1 x 125 2:20 IM (50 fly)
    3 x 25 :40 back perfert stroke/drill
    1 x 125 2:20 IM (50 back)
    3 x 25 :40 brst perfert stroke/drill
    1 x 125 2:20 IM (50 brst)
    3 x 25 :40 free perfert stroke/drill
    1 x 125 2:20 IM (50 free)

    Sprint set
    2x
    1 x 50 1:20 easy
    2 x 25 :40 fast
    2 x 25 :40 easy
    1 x 50 1:20 fast
    [All swims choice]

    Free/pull set
    5x
    1 x 225 3:20 long & strong
    1 x 75 1:10 fast

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 2/19/18

    by , February 18th, 2018 at 12:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:30 IM/stroke
    3 x 100 1:30
    8 x 25 :30 strong

    Kick set
    2 x 100 2:15
    4 x 75 1:40 last 25 fast

    Freestyle/pull set
    2 x 300 4:30 long & strong
    4 x 150 2:05 neg split
    8 x 75 1:00 last 25 fast

    Stroke set
    4x
    6 x 25 :40 desc 1-3/4-6
    1 x 100 2:00 strong
    [RD1 best stroke no free, RD2 worst stroke no free, RD3/4 choice]\

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 2/14/18

    by , February 13th, 2018 at 03:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 100 2:00 [1:45]
    4 x 50 1:15 [1:15] 25fist drill/25 swim
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke choice
    2 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] desc

    Kick set
    4 x 50 1:20 [1:15]
    4 x 50 1:10 [1:10]

    Main set
    4x
    1 x 100 2:00 [2:00] 75easy/25fast
    1 x 100 2:00 [2:00] 50easy/50fast
    1 x 100 2:00 [2:00] 25easy/75fast
    [RD1/2 stroke, RD3/4 choice]

    Freestyle/pull set
    3 x 100 1:40 [1:30] long & strong
    1 x 100 2:00 [1:45] fast
    3 x 100 1:35 [1:20] neg split
    1 x 100 2:00 [1:45] fast
    3 x 100 1:30 [1:15] desc1-3
    1 x 100 fast

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 2/12/18

    by , February 9th, 2018 at 12:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    6 x 50 1:05 stroke
    8 x 25 :30 strong

    Kick set
    6 x 75 1:40 last 25 fast

    Freestyle/pull set
    3 x 200 3:00 long & strong
    2 x 100 1:30 neg split
    1 x 50 1:00 mod
    1 x 50 :50 mod
    2 x 100 1:20 neg split
    3 x 200 2:40 desc 1-3

    Stroke set
    4x
    1 x 25 :40 perfect stroke
    1 x 50 1:05 build
    1 x 75 1:30 IM or stroke
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Sprint set
    2 x 25 :40 easy
    2 x 25 :40 fast
    1 x 50 1:10 easy
    1 x 50 1:20 fast
    1 x 100 1:45 easy
    1 x 100 fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  6. sarasota Y Sharks Masters GOLD Workout 2/9/18

    by , February 8th, 2018 at 12:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    1 x 200 3:30
    4 x 50 1:15 stroke
    3 x 100 2:30 kick
    2 x 100 1:45
    4 x 50 :50 strong

    Stroke set
    5 x 100 2:15 IM
    [Swim #1 strong free, #2 strong brst, #3 strong back, #4 strong fly, #5 all strong]

    Sprint set
    8 x 50 1:05 alt 1easy/1fast choice

    Freestyle/pull set
    2 x 50 1:00 desc
    1 x 100 1:40 strong
    3 x 50 1:00 desc
    1 x 150 2:30 strong
    4 x 50 1:00 desc
    1 x 200 3:20 strong
    5 x 50 1:00 desc
    1 x 250 4:10 strong
    6 x 50 1:00 desc 1-3/4-6
    1 x 300 strong

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 2/8/18

    by , February 7th, 2018 at 04:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    8 x 50 1:00 choice
    4 x 100 1:30

    Kick set
    2 x 100 2:15
    1:00 [vertical kick]
    2 x 100 2:15
    1:00 [vertical kick]

    Stroke set
    2x
    4 x 25 :40 fly
    4 x 25 :40 back
    4 x 25 :40 brst
    [Swims #1 drill, #2 perfect stroke, #3 mod, #4 fast]

    Freestyle/pull set
    1 x 400 6:00 long & strong
    4 x 100 1:30 desc 1-4
    1 x 300 4:30 neg split
    3 x 100 1:30 desc 1-3
    1 x 200 3:00 last 50 strong
    2 x 100 1:30 desc 1-2

    Sprint set for meet swimmers
    2 x 25 :45 build to race finish
    2 x 25 :45 blocks sprint 20
    1 x 50 blocks sprint
    [All swims choice]

    Warm down
    4 x 50 1:00
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 2/7/18

    by , February 6th, 2018 at 03:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    3 x 100 2:00 [1:45]
    6 x 50 1:15 [1:05] stroke 2 of each

    Kick set
    2 x 100 2:30 [2:15]
    4 x 50 1:20 [1:15] 25easy/25fast

    Stroke set
    2x
    4 x 50 1:15 [1:05] IM order
    1 x 200 4:00 [3:30] IM

    Freestyle/pull set
    10 x 150 2:30 [2:15] last 50 strong

    Sprint set for meet swimmers
    1 x 50 1:30 build to race finish
    1 x 50 1:30 blocks sprint 25 then easy
    2 x 50 2:30 blocks sprint choice

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 2/6/18

    by , February 5th, 2018 at 02:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    10 x 50 1:05 alt 1stroke/1free
    8 x 25 :30 strong

    Kick set
    9 x 50 1:15 desc 1-3/4-6/7-9

    Stroke set
    3x
    2 x 25 :40 perfect stroke
    2 x 25 :40 mod
    1 x 50 1:10 strong
    [RD1 fly, RD2 back, RD3 brst]

    Freestyle/pull set
    2x
    12 x 50 :50 pace
    1 x 200 3:00 strong

    Sprint set
    2x
    2 x 25 :45 build to race finish
    2 x 25 :45 blocks sprint 20
    :30 rest
    1 x 50 2:00 blocks sprint
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 2/5/18

    by , February 2nd, 2018 at 04:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    4 x 75 1:30 IM/stroke
    12 x 25 :30 strong

    Kick set
    2x
    1 x 100 2:15
    1:00 vertical kick
    1 x 100 2:15 fast

    Freestyle/pull set
    2x
    4 x 150 2:15 long & strong
    4 x 75 1:00 desc 1-4

    Stroke set
    4 x 25 :40 IM order
    2 x 100 1:50 IM
    4 x 50 1:05 IM order
    2 x 200 3:30 IM

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 2/2/18

    by , February 1st, 2018 at 04:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    3 x 100 2:00 [1:45]
    8 x 50 1:05 [1:00] choice

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:20 [1:15] 25fast/25easy

    Stroke set
    2x
    1 x 50 1:15 [1:05] stroke, perfect stroke
    1 x 50 1:15 [1:05] easy free
    2 x 50 1:15 [1:05] stroke mod
    1 x 50 1:15 [1:05] easy free
    3 x 50 1:15 [1:05] stroke desc 1-3
    1 x 50 1:15 [1:05] easy free
    [RD1 best stroke no free, RD2 choice]

    Freestyle/pull set
    1 x 400 6:40 [6:00] long & strong
    1 x 200 3:20 [3:00] neg split
    1 x 100 1:40 [1:30] mod
    1 x 50 1:00 [1:00] strong
    1 x 50 :50 [:50] strong
    1 x 100 1:30 [1:20] mod
    1 x 200 3:00 [2:40] neg split
    1 x 400 long & strong

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 2/1/18

    by , January 31st, 2018 at 04:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 100 1:45 50firstdrill/50swim
    4 x 100 2:15 kick
    8 x 25 :40 choice

    Stroke set
    4x
    3 x 25 :40 drill IM order
    3 x 25 :40 swim IM order
    1 x 75 1:30 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: 25 right arm only, 25 left arm only]
    [Brst drill: 2 kicks, 1 pull breathing only on pull]
    [Free drill: Fist drill]

    Sprint set
    4x
    1 x 25 :30 easy
    1 x 50 1:15 fast
    [All swims are choice]

    Free/pull set
    6 x 75 1:10
    6 x 75 1:05
    6 x 75 1:00
    6 x 75 :55

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 1/31/18

    by , January 30th, 2018 at 03:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM meters intervals left, SCY intervals right

    Warm up
    2 x 100 2:00 [1:45]
    6 x 50 1:05 [1:00] alt 1stroke/1free
    2 x 100 1:45 [1:30]
    6 x 50 1:00 [1:00] choice

    Kick set
    2x
    1 x 150 3:30 [3:15]
    1:00 [vertical kick]
    1 x 50 1:30 [1:15] fast

    Free/pull set
    9 x 100 1:40 [1:30] desc 1-3/4-6/7-9
    1 x 100 2:00 [2:00] best effort
    9 x 50 :55 [:50] desc 1-3/4-6/7-9
    1 x 50 best effort

    Stroke set
    6x
    1 x 50 1:15 [1:05] easy free
    2 x 50 1:15 [1:05] strong
    [RD1/4 fly, RD2/5 back, RD3/6 brst]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 1/29/18

    by , January 29th, 2018 at 03:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:30 IM/stroke
    3 x 100 1:30
    6 x 50 :50 desc 1-3/4-6

    Kick set
    2 x 100 2:15
    4 x 75 1:40 last 25 fast

    Stroke set
    4x
    6 x 25 :40 desc 1-3/4-6
    1 x 100 2:00 strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Freestyle/pull set
    2 x 300 4:30 long & strong
    4 x 150 2:05 neg split
    8 x 75 1:00 last 25 fast

    Warm down
    4 x 50 1:00

    Total: 4700
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 1/26/18

    by , January 25th, 2018 at 04:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    6 x 50 1:15 [1:05] stroke 2 of each
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2 x 150 3:45 [3:15]
    4 x 50 1:20 [1:15]

    Stroke set
    4x
    1 x 50 1:30 [1:15] drill
    1 x 50 1:15 [1:15] 25perfect stroke/25easy free
    1 x 100 2:15 [2:00] strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm only 25, left arm only 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm only 25, left arm only 25]

    Free/pull set
    3 x 100 1:40 [1:30]
    4 x 50 :50 [:45]
    3 x 100 1:35 [1:25]
    4 x 50 :55 [:50]
    3 x 100 1:30 [1:15]
    4 x 50 1:00 [:55]
    [Goal: be consistent on all 100s and 50s...hold pace]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 1/25/18

    by , January 24th, 2018 at 12:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    3 x 100 1:30
    12 x 25 :40 stroke

    Kick set
    1 x 200 4:30
    1 x 100 2:15
    2 x 50 1:15
    4 x 25 :45 fast

    Stroke set
    2x
    2 x 25 :40 fly
    2 x 25 :40 back
    2 x 25 :40 brst
    2 x 25 :40 free
    1 x 200 3:30 IM strong

    Freestyle/pull set
    5 x 100 1:30 long & strong
    4 x 100 1:25 last 25 strong
    3 x 100 1:20 neg split

    Sprint set
    2x
    3 x 25 :20
    3 x 25 :25
    3 x 25 :30
    3 x 25 :35
    [RD1 best stroke no free, RD2 choice]

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 1/24/18

    by , January 23rd, 2018 at 12:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] choice

    Main set
    2x
    2 x 50 1:10 [1:05] 25fly/25back
    4 x 50 1:20 [1:15] kick
    2 x 50 1:10 [1:05] 25brst/25free
    4 x 50 1:20 [1:15] kick
    1 x 100 2:10 [2:00] IM

    Freestyle/pull set
    4 x 200 3:20 [3:00] neg split
    4 x 100 1:40 [1:30] last 25 strong
    4 x 50 :50 [:45] desc 1-4

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 1/23/18

    by , January 22nd, 2018 at 02:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    8 x 25 :40 stroke
    3 x 100 1:30
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    2x
    1 x 100 2:15
    1:00 [vertical kick]
    4 x 25 :45 fast

    Stroke set
    4x
    1 x 100 1:50 reverse IM
    3 x 25 :40 build
    3 x 25 :40 sprint 20
    [25s: RD1 best stroke no free, RD2 brst, RD3 back, RD4 fly]

    Freestyle/pull set
    1 x 200 3:00 long & strong
    2 x 150 2:15 last 50 strong
    3 x 100 1:30 desc 1-3
    4 x 75 1:05 last 25 strong
    5 x 50 :45 pace
    6 x 25 :30 strong

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 1/22/18

    by , January 19th, 2018 at 12:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2x
    1 x 200 3:30 [3:15]
    2 x 100 1:45 [1:30]
    4 x 50 1:05 [1:00] choice

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:20 [1:15] desc 1-3/4-6

    Freestyle/pull set
    2x
    8 x 50 1:00 [:50] pace
    1 x 400 6:40 [6:00] strong

    Stroke set
    4x
    1 x 50 1:10 [1:05] drill
    1 x 50 1:10 [1:05] perfect stroke
    1 x 50 1:10 [1:05] strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: strokes right, 3 left, 3 both]
    [Back drill: right arm x 25, left arm x 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm x 25, left arm x 25]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 1/19/18

    by , January 17th, 2018 at 03:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    6 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]

    Kick set
    2x
    1 x 50 1:30 [1:15]
    1:00 [vertical kick]
    1 x 50 1:30 [1:15] fast

    Stroke set
    3x
    1 x 50 1:15 [1:05]
    1 x 150 3:00 [2:45] IM
    [50s: RD1 fly, RD2 back, RD3 brst]

    Freestyle/pull set
    2x
    4 x 150 2:30 [2:15] last 50 strong
    1 x 150 2:45 [2:30] best effort

    Sprint set
    4x
    1 x 50 1:15 [1:00] 25easy/25fast
    1 x 50 1:15 [1:00] 25fast/25easy
    1 x 50 1:15 [1:00] fast
    [All swims are choice]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
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